Can I lose weight by drinking only Congee at night

Eating only Congee at night may help to lose weight in the short term, but long-term single diet may lead to nutritional imbalance.

Congee is low in calories and easy to feel full. Reducing the total calorie intake at dinner will help create a calorie gap. Choosing Congee can increase the intake of dietary fiber, delay the gastric emptying speed and avoid hunger at night. The water content of Congee can promote the discharge of metabolic waste, which has a certain effect on reducing edema weight. But white rice porridge has a high glycemic index, which may stimulate insulin secretion but not conducive to fat decomposition.

Taking Congee as dinner for a long time may cause insufficient protein intake, leading to muscle loss and lower basic metabolic rate. Deficiency of fat soluble vitamins may cause problems such as dry skin and weakened immunity. A single source of carbohydrates may affect the balance of gut microbiota, and some individuals may experience abnormal bowel movements. For patients with diabetes, a high carbon water diet at night may affect the blood sugar level in the morning of the next day.

It is recommended to pair it with an appropriate amount of high-quality protein such as chicken breast, tofu, etc. to increase nutrient density, and add green leafy vegetables to supplement vitamins. You can alternatively choose low GI staple foods such as oatmeal Congee and quinoa porridge, and arrange dinner rich in unsaturated fatty acids such as fish 2-3 times a week. Combining light activities such as a 30 minute walk after meals is more effective. If discomfort symptoms such as dizziness and fatigue occur, it is necessary to adjust the diet structure in a timely manner.